Which Nordic Bench Is Best For Your Training?

In the world of posterior chain development, few tools are as brutally effective as a dedicated Nordic bench. But not all Nordic benches are created equal. Depending on your training style, available space, and specific goals, one version might be a perfect fit while another may fall short. To help clarify which one suits your needs, this article breaks down 3 standout options from The Tib Bar Guy: The Nordic Back Extension, The Nordic Pro, and The Nordic Weight Bench.

Each of these pieces offers its own unique benefits, and understanding their mechanical differences and practical applications is essential to find the one that is the perfect fit for you so that you can build massive strength, dramatically improve performance, and bulletproof your hamstrings.

1. The Nordic Back Extension

Overview

The Nordic Back Extension machine combines features of a traditional 45 degree back extension bench with the support and positioning required for Nordic curls of multiple regression levels. It's a superb, hybrid device that merges spinal extension work with knee dominant hamstring exercises.

Key Features

1. Designed for both back extensions and Nordic curls

2. 8 levels of regression between 0-45° for Nordic curls

3. Can also be used for hip thrusts, Bulgarian split squats, and more!

4. Compact footprint

5. Heavy-duty construction

Training Utility

This is the most versatile of the 3 benches for targeting the entire posterior chain. The machine can be set up to perform traditional back extensions, which primarily target the glutes, spinal erectors, and hamstrings in a hip dominant fashion. You can also shift the emphasis to target the hamstring at the knees via Nordic curls. With the Nordic curl 8 levels of regression are available from 45° all the way down to 0°, making this challenging movement accessible to almost everyone.

This makes the Nordic Back Extension ideal for athletes, lifters, or gen pop trainees looking to bulletproof their posterior chain with a wide range of movements targeting  both hip extension as well as knee flexion.

As an added bonus, the Nordic Back Extension also acts as a solid support base for the upper back during hip thrusts, and the leg roller can be used to support the rear leg during Bulgarian split squats. It’s also great for general physical preparedness and rehabilitation, especially for those coming back from hamstring injuries or dealing with low back limitations.

Best For

1. Athletes focused on total posterior chain development

2. Individuals looking to bulletproof their hamstrings along with the rest of their posterior chain

3. Anyone needing both back extension and Nordic curl capacity in one space saving, heavy duty unit

2. The Nordic Pro

Overview

The Nordic Pro is a purpose built machine for strict Nordic curls. There are no back extension features here just a rock-solid foundation for one of the most demanding bodyweight exercises in strength training.

Key Features

1. High quality padded thigh support

2. Fully adjustable ankle support

3. Oversized diamond foot plate

4. 8 levels of regression for Nordic curls

Training Utility

The Nordic Pro is dedicated to pure hamstring development via Nordic curls. This compact unit allows for 8 different regression levels of Nordic curls to be performed, with the bench angle able to be adjusted from 25° for beginners and those looking to do partial range of motion work, all the way down to 0° for advanced athletes seeking a full range of motion on this intensely challenging body weight exercise. Nordic curls work the knee flexion function of the hamstrings with an emphasis on the lengthened position. This action has been shown to reduce the likelihood of strains and tears.

The Nordic Pro is stable, compact, and highly adjustable, making it an excellent choice for high frequency, high intensity hamstring work.

Best For

1. Athletes in sprinting, field sports, or any speed-based discipline

2. Beginner to advanced lifters pursuing world class hamstrings

3. Users who want the most stable, straightforward Nordic curl platform

4. Those who have limited space available in their home gym

3. The Nordic Weight Bench

Overview

The Nordic Weight Bench is a multi-functional flat bench that adds a Nordic curl setup to one end. It bridges the gap between traditional strength training and bodyweight posterior chain work.

Key Features

1. Full length flat bench with Nordic curl capability

2. Multiple levels of regression for Nordic curls

3. Compact profile and multi-functional nature make it perfect for home gyms

4. Doubles as a general purpose weight bench for bench presses, overhead presses, sit-ups, rows, seated good mornings, and much, much more

Training Utility

This hybrid bench is best suited for home gym owners who need versatility without adding extra machines. It performs exceptionally well as a flat or incline bench for pressing, dumbbell work, and core training, while also offering a Nordic curl setup at one end. 

The high quality padding and fully adjustable ankle pad allow you to get fully locked in for high intensity Nordic curls. However, because of its dual function, the knee pad isn't quite as wide as on the Nordic Pro or Nordic back Extension, which may not be ideal for users whose main priority is elite hamstring training. Bearing this in mind, the Nordic Weight Bench is a very a solid option for minimalist setups or users just starting to integrate Nordic curls into their training routine.

Best For

1. Home gym users with limited space

2. Beginners experimenting with Nordic curls

3. Trainees who require a multi-functional solution

Comparing the 3: Which is Best For You?

When choosing between these benches, it all comes down to your training goals and how much space you have available.

1. Are you training for total posterior chain strength and development?

The Nordic Back Extension gives you the broadest tool set. Its unique design allows you to perform high intensity back extensions, Nordic curls of multiple regression levels, and even hip thrusts, making it the best option if you want to build strength and muscle through multiple key patterns of movement. This is the ideal bench for general strength, athletic development, and rehab friendly versatility.

2. Is your focus mastering the Nordic curl?

Go with the Nordic Pro. It’s tailor made for one thing: building bulletproof hamstrings with the Nordic curl, which is crucial for sports like football, soccer, tennis, and track. This machine is highly compact and offers fantastic stability, adjustability, and progression for the Nordic curl.

3. Do you need a minimalist solution for multiple training needs?

Go with the Nordic Weight Bench. If you need a bench that pulls double duty for upper and lower body work without breaking the bank, this is your pick. It’s not as specialized, but it gets the job done very well for many different movements with a solid focus on Nordics.

Final Thoughts

The Nordic curl is one of the most powerful movements you can perform to develop strong, injury-resistant hamstrings. But like any serious exercise, it demands the right setup. Choosing the right bench means aligning your equipment with your goals.

Whether you need a multi-purpose machine for total posterior chain development, a strict platform for elite Nordic curl training, or a space-saving hybrid, there’s a Nordic bench that fits your training perfectly. So pick the Nordic bench that is best for you and push your performance to the next level!